Sleep is the mechanism our body has for restoring bodily and mental functions. It is during sleep that we set new knowledge and memories and improve our ability to make decisions.
To sleep well, you must follow a list of good habits such as eating lightly at night, providing a peaceful environment, and maintaining regular bedtime and waking hours.
However, if you're still having trouble sleeping, whether it's being too long to roll over in bed or to wake up several times at night, you might want to consider one of these 8 natural alternatives:
1. Melatonin Supplement
Melatonin is a hormone produced by our body that tells the brain it's time for bed. Therefore, melatonin release increases when it gets dark and decreases in the morning (1).
Based on this, melatonin supplements help reduce the time it takes us to fall asleep (2). They are also useful for improving sleep for people who work at night and need to sleep during the day (3).
Read also: 15 Simple Tips to Avoid Stress in Everyday Life
2. Valerian Root
Valerian roots are known to be a natural relief for symptoms of anxiety and depression and are also used to induce sleep.
Research has shown that consuming 300 to 900 mg of these roots before bed promotes an improvement in sleep quality (4). However, scientists are still unsure about this effect because research has been done based on people's individual perceptions, not standardized measurements (5).
3. Magnesium
Magnesium is a mineral involved in various processes in the human body, and has a relaxing effect on the mind and muscles, making it easier for a person to fall asleep (5).
This effect seems to happen because magnesium regulates melatonin production and increases the levels of GABA, a relaxation promoting neurotransmitter (6 and 7).
4. Lavender Oil
Lavender is a plant widely used in aromatherapy because its fragrance seems to improve the quality of sleep. Studies have shown that simply smelling lavender essential oil before bed already promotes this effect, especially in women (8).
Also read: 5 things to do when you can't sleep
5. Glycine
Glycine, found mainly in animal foods, is an amino acid that can improve sleep by reducing body temperature at bedtime (9). A scientific study has shown that people who consumed 3 grams of glycine before bed woke up less tired and felt more mentally active (10).
Another study showed that glycine seems to reduce the time to sleep and improve sleep quality (11).
6. Tryptophan
Tryptophan is an amino acid that participates in the production of serotonin, a neurotransmitter that regulates sleep and mood. Since our body does not produce this amino acid, is it necessary to eat it through food? It is present even in dark chocolate.
One study has shown that consuming 1 gram of tryptophan a day can improve sleep quality and make people fall asleep faster, but further research is needed (12).
7. Gingko Biloba
Gingko biloba is a natural tree from China, Korea and Japan known for improving blood circulation, concentration and memory. However, a study has shown that ginkgo biloba extract can also improve the sleep pattern, reducing the chances of waking up at night (13).
Read also: 13 tips for healthy living without neuros
8. Thiamine
Also called vitamin B1, thiamine is mainly present in animal foods such as poultry, beef and pork, liver and heart. Legumes and whole grains are also good sources.
Research shows that thiamine appears to have a relaxing effect and may help improve sleep quality in boys diagnosed with attention deficit hyperactivity disorder (14, 15).
To date, all of these supplements are substances considered safe for human consumption, and are also beneficial for promoting a relaxing effect and improving sleep quality.
However, if you suffer from insomnia and are not seeing good results, it is important to consult a GP or psychiatrist to find out the causes of this problem.
8 all-natural ways to *stay* asleep all night long (April 2024)
- Prevention and Treatment, Sleep
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